Doing Abs

The whole thing about doing abs is frequency, frequency, frequency. At first. Later, the strategy changes. You can do them very thoroughly once a week – for a whole hour. But for now, do them every day. Either in the morning, when you first wake up (if you’re a morning person) or in the evening (if you have trouble falling asleep). Do them after your afternoon nap if you like. Whatever works for you. But every #@!*&%@! day!

Building muscle memory takes honest work. Elbow to knee. Tap. Elbow to knee. Tap. Do 300 reps anyway you can. 3 X 100, or 5 X 60, or if you’re really out of shape but determined, 30 X 10. As long as it adds up to 300. Pretty soon, maybe even within a week for many of you, you can do the 300 reps in one foul swoop. Supersetting with push up is always a good idea. Pretty soon you do can 300 reps of elbow-to-knee crunches and 50 push-ups.

Stomach goes down. Chest up. You message the organs: stomach, liver, lungs, esophugus, spleen, kidneys, all that good stuff. Try this on a cleanse or diet for dramatic results, or do them in a sauna.

Start now, ready go!

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Regaling Coconut Oil – for Cooking, Moisturizing, and Lubricating…

Did you know coconut oil can be used for things other than cooking? Even olive oil becomes carcinogenic at high temperatures. Coconut oil does not. In fact, coconut oil not only remains stable at high temperatures, it’s one of the healthiest alternatives. As far as vegetable oil is concerned, don’t even go there. Coconut oil makes any stir-fry taste great.

Another advantage of coconut oil you may not be aware of is its efficacy in moisturizing the skin. I like to soak my face, head and hands with coconut oil. It takes about an hour or two to soak in. It gives me my amazingly youthful complexion.

Last, but not least, I recommend you stop buying KY Jelly! Or any generic chemical lubricant. Try coconut oil for those intimate moments. And benefit from its anti-microbial qualities. Remember, it’s edible. Your favourite personal trainer, Peter

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Overtraining

Most of us have the opposite problem. Lazy slobs, is what we call them in the industry. People who – mystifyingly – don’t workout. They start falling apart after 40. They age rapidly, gain weight, are perpetually tired and develop a myriad of health issues and, with good reason, live in fear of heart and other diseases.

If you have a passion for fitness, if you workout 6 days a week, if you have a properly balanced exercise program and diet, if you exert yourself to your physical limit. you are not over-training. Over-training occurs when you do too much of a specific form of exercise. You not only become stagnant in your development, but, if you obsess and become tunnel vision and loose all grip on reality, not only waste your time but can seriously damage your body.

Some of you may remember a young girl at System’s who became emaciated from doing way too much cardio and needed to wear knee-braces. Her body started breaking down. I’d see her doing cardio for hours in the morning, running in the park in the middle of the day, and at the gym again in the evening. Her appearance became such a shock that Sue, the manager, talked to her, and begged her to stop doing so much cardio and EAT SOMETHING. Obsessive cardio is a red flag for eating disorders like bulimia and anorexia.

I have no idea what happened to her.

If you’re working out to the point that your periods stop, you’re probably over-training. You’re reproductive system is shutting down from the stress you’re putting on your body, and other physiological systems (vision, etc.) may soon follow.

Please get help.

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About Sleep

Before exercise, before diet, comes sleep. Sleep is the highest priority. A sleep deprived body is more susceptible to disease, and stubbornly refuses to loose weight when you want it to or develop muscle when you work it out. So don’t waste your time, and potentially hurt yourself. Go home, have a nap, have a bite, and then consider doing some exercise.

It’s no coincidence you often here about someone being stricken by a heart attack or cancer when extremely stressed out and exhausted. Lack of sleep causes tremendous stress on the nervous system. It accelerates the ageing process. It wrinkles the skin. It destroys the joy in life. If, like most of us, you get so wired on caffeine (even a small coffee every day can do that), and by that never-ending to-do list, that you just can’t possibly sleep, than take a sleeping pill

Not every night. That’s a slippery slope. But once a week, say, at strategic moments, when you can capitalize on the rest the next morning and make the most of it. Remind your body how to sleep if need be. Try not to pop it at 4 am when you have to get up at 6:30.

The only thing worse than too much stress is not enough stress. So don’t be lazy either.

Be kind to your body.

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Peter’s World Famous Smoothie – A Recipe People Pay Big Bucks for

PETER’S SMOOTHIE RECIPE
1 banana
1 cup frozen raspberries (Europe’s Best or President’s Choice)
handful fresh spinach
1/2 orange
2 tbs honey
1 heaping tbs Herbal Fiber (or similar product from health food store)
sliver of avocado
fill blender 1 inch from top with filtered water
squirt of lemon

Give it a good long blend. You want it smooth not chunky.The enzymes start to die if you don’t drink it right away. Don’t save any for later. Drink it all. The Herbal Fiber will assist your drainage and help you to lose weight.

Optional Ingredients:
Bee Pollen
pinch of acidophilus powder
gogi berries
cucumber
Maple syrup (as a substitute for Honey)
Teaspoon of Gensing Powder

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Putting an End to Back Problems

Most people who suffer from back problems don’t have to. The trick to getting miraculous results is not in the stretching. Although stretching is part of the process along with light cardio to heat up the lower lumbar. The fact is (and it’s a shame not to know this), strength training is what’s most effective. The solution is in building the muscles around the injury.

You may not be able to work the damaged area (or do anything at all) for a day or two or three after the injury. But then therapy is necessary. You can rid yourself of the stiffness and bring relief to chronic back problems (slipped disc, spinal fusion, sciatic) by adding the following quick-to-do exercises to your daily routine.

Super-set crunches with Super-mans. Roll onto your stomach. Raise arms above your head like you’re flying through the air. Lift up your limbs off the floor. Hyper-extend so that only your pelvis is touching the mat. Hold for 30 seconds. Down for 15 seconds. Do 6 sets before going back to your crunches. Do 3 more rounds of 6 set of Super-mans.

Another one. You need a Bosu Ball (one of those 1/2 ball thingies that are flat on one side). Put your pelvis on the Bosu Ball. Have someone hold your feet. Hyper-extend for 30, 50, or 100 reps with hands on chest. Times 3. Now back to your crunches.

One more option. Some of you may know the slanted upright bench just inside System’s in the corner to the left of the cardio area. I call it the Hangover Bench because you hang over it. You may do your obliques on it. Put your pelvis on the pads. Bench over, go down as deep as your back can safely handle, come back up and hyper-extend slightly. Hyper-extend your butt off.

Or, better still, you can hire me. And I’ll show you how.

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Why Use a Dehydrator

For bread. For chips. For falafel balls. For all your meat-like substitutes that aren’t “fake” at all. Master the dehydrator, and you’re entered a rarefied stratosphere. Perhaps people ate like this thousands of years ago – before recorded history – and had lifespans of hundreds of years. They decided, hey, let’s try collecting plants and nuts today instead of the gory business of running down some poor creature. They slept in the forest – and dehydrated fabulous meals on a rock in the clearing.

If your diet is too spartan, you’re not going to keep to it. This diet about creativity, abundance, and taste (last but not least). This diet is luxurious. And you’ll find, after you’ve eaten (and this is not a word of a lie) your body tingles  The debate is over. There is no more disputing it. There is nothing healthier. Nothing  is going to make you look younger and more beautiful and thinner. And, when done properly, there is nothing more delicious.

I’m getting myself going. I think I’ll dehydrate something – and have a raw day this week. Have one with me. If you’re not ready to tackle the dehydrator, go to Rawlicious or Live for your main meal of the day.

And then, I’ll tell you something about using the dehydrator to your best advantage. But you still have to come to my cooking classes in the fall – after renos to the studio. You have to promise.

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